Spuds offer vitamins, nutrients and versatility
Potatoes are perhaps one of the most ubiquitous vegetables out there. While their status as a starchy vegetable (like corn, green peas and winter squash) may make some folks hesitant to eat them, potatoes do offer some great health benefits. For instance, potatoes, like citrus fruits, are rich in vitamin C, which is an antioxidant and has anti-inflammatory properties. And similar to bananas, potatoes contain a lot of potassium, which among other things, reduces the effect of sodium on blood pressure – which is good news for your heart. Another great benefit of potatoes is that their skin contains dietary fiber, which helps maintain your digestive health.
Besides the health benefits, potatoes are also an inexpensive and versatile ingredient that can go a long way when you’re preparing a meal. Whether as a side dish or the main attraction, there are plenty of ways to bring potatoes to the table for every meal of the day. Here are a few suggestions.
BREAKFAST: POTATO QUICHE
This dish is sure to be a hit; serve it on its own, or pair it with a salad for a winning combination.
Ingredients
1 pound russet potatoes
3 tablespoons olive oil
2 teaspoons salt, divided
1/2 teaspoon pepper, divided
1 tablespoon grated parmesan cheese
5 large eggs
1 cup milk
1/2 cup tomato, diced
1/4 cup sliced green onions
1/2 cup bacon, cooked and chopped
1/2 cup shredded cheddar cheese
1 teaspoon garlic powder
Make it
Preheat your oven to 400 F (200 C).
Wash potatoes (peel if preferred) and thinly slice. Put the slices in a large bowl and drizzle with olive oil, 1 tsp of salt, 1/4 tsp of pepper, and Parmesan cheese; toss to coat.
Lay the slices in a pie dish, starting from the centre and working out to the edges, making sure to overlap the slices so there aren’t any gaps. Bake for 15 minutes, or until the potatoes are just cooked (not browned).
Reduce the oven temperature to 350 F (180 C). In a medium bowl, mix the remaining ingredients. Slowly add the mixture to the crust – if the potatoes start to lift, press them down with a spoon. Bake for 30 minutes, or until the eggs are set and the potatoes are golden brown.
LUNCH: LOADED BAKED POTATO SALAD
Potato salad is a staple at gatherings, and loaded baked potatoes can be a meal unto themselves. This dish brings the two together.
Ingredients
2 pounds potatoes (russet, red or Yukon gold all work well)
1 cup sour cream
1 cup mayo
8 slices of bacon, cooked and chopped
5 green onions, chopped
1 cup shredded cheddar cheese
Salt, pepper, garlic and paprika to taste
Make it
Preheat your oven to 400 F (200 C). Wash the potatoes and poke them all over with a fork or knife. Bake for 50 minutes to one hour until fork tender. Remove from the oven and cool completely. Cut the potatoes into bite-sized pieces, put them in a bowl and season them with the spices.
Mix the sour cream and mayo in a bowl. Gradually add this to the potatoes, just enough to lightly coat them (you might not need all the mixture). Add most of the bacon, onion and cheese (save some to garnish the top), and stir. Garnish as desired.
DINNER: CAMPFIRE MEAL
This meal can be cooked on the barbeque or in the oven. It’s a low effort, low stress meal that’s still very hearty. The recipe as outlined is for one meal, but it can easily be multiplied to feed a crowd.
Ingredients
1 medium sized potato
1 thick slice of white onion
1 frozen hamburger patty
1 medium sized carrot
2 teaspoons olive oil
Salt and pepper to taste
Make it
Preheat your oven to 350 F (or 175 C), or your barbeque. Wash your potato and carrot (peel if desired). Cut the carrot in half; the potato can stay whole (but be sure to pierce it all over with a knife or fork). Get a large piece of heavy-duty tinfoil. Put the olive oil in the centre, and then stack in order the onion, hamburger, carrot and potato on top.
Season with salt and pepper. Wrap the tinfoil around everything, and place in the oven/ barbeque for 45 minutes to an hour, until the potato and carrot are fork-tender.
DESSERT: POTATO CANDY
No, really. You can use potato as a base for a dough to make a sweet treat.
Ingredients
1 large russet potato
1/2 cup salted butter, softened
8 to 10 cups of powdered sugar, plus more for dusting
2 teaspoons vanilla extract
1 jar peanut butter
Make it
Peel and chop the potato; boil it until it’s fork tender. Drain and let it cool completely (this is a very important step). Stir together the potatoes, butter and one cup of sugar until combined. Add the rest of the sugar one cup at a time. After each cup of sugar is added, check the consistency. Ultimately, the dough needs to be moldable – you should be able to roll it into a ball in your hands. Once it’s firm enough, mix in the vanilla. Refrigerate the dough for 30 to 60 minutes, so it’s chilled but still pliable.
Half the dough, and dust a clean, flat surface and your rolling pin. Roll the dough out into a flat rectangle, about 1/4 inch thick. (If the dough is sticky or falling apart, you might need to add more sugar). Once the dough is rolled out, spread a thin layer of peanut butter on top, leaving a thin border around the perimeter of the dough. Starting on one of the longer ends, tightly roll the dough into a log. With a sharp knife, slice the log into pieces about 1/4 to 1/2 inches thick. Repeat the process with the other half of the dough.
Enjoy!